Sub 90 HM, what was your training?

I started on a run/walk program in April 2013, at which point I would have barely been able to run a mile. I was 27 at the time (male). Hadn't really exercised in the 11 years before, save the odd game of squash or tennis - but we are literally talking 2 or 3 time a year max - so essentially 100% sedentary; I was overweight, but admittedly not massive (5'8, probably 161lbs)

Ran my first HM September 2013, running 2:03

Exactly a year later I ran 1:31 on the same course, so a 32min improvement, but still short of sub-90

Eventually ran 1:27 in June 2015, and my PB is now circa 1:22 - but I hope to break 1:20 in the next few months.

The problem with sub-90 is that it became a bit of a mental barrier I think. There was always a tendency to try to run just fast enough to hit the goal, but not too fast to risk blowing up - that's always a dificult balancing act to pull off, when you account for weather, terrain, slightly long course etc. A better bet would have been to get in 1:28 shape first then try to run that; so 1:30 becomes a sort of secondary goal. Hope that makes some sense (it does in my head!).

Training wise I followed Daniels mostly. All standard stuff from his book really; reps sessions early on in the season (such as 200m reps with full recoveries), leading in to longer intervals/hard running (i.e. 6x 3min hard + 2min jog, or 4x 4min hard + 3min jog, etc.).

I always liked the threshold runs, and felt I benefited from them - these could be stuff like 5x 1 mile @ threshold, with 1 min jog (cruise intervals), 3x 2 miles @ threshold, with 2 min jogs etc

Everything else was standard - as many miles as I could comfortably run, and a long run each week. Long runs were not normally much more that 12 or 13 miles; 15 would be absolute max.

Overall, I think the vast VAST majority of my improvement was down to running more; the workouts did help, but most of the initial gains (2:03 to 1:31) were simply down to running more + running regularly.

To my mind; the best thing any new or new-ish runner can do is try to run constantly (i.e. every day, or pretty much every day), for as many miles per week as can be safely handled - don't kill yourself, but if you can consistently run 40mpw with 2 hard days and long run, then stick at that. One mistake I did make was to run 60-70 some weeks, only to find myself back in the 30's a few weeks later - its much better to set a lower goal that you KNOW you can achieve week in week out.

For reference, my mileage was as follows (calendar years) (these are true averages from Strava, weeks within this have varied from as low as zero, to as high as 70 - but it is the average which I believe to be key):

2013: 21mpw (ran 2:03 in Sep-13)

2014: 32mpw (ran 1:31 in Sep-14)

2015: 45mpw (ran 1:27 in Jun-15 + 39min 10k in May-15)

2016: 42mpw (ran 1:22 in Sep-16 + mid-36min 10k also in Sep-16)

Hope all that is of some help, as I was in a similar position to yourself not too long ago. Interesting that my mileage actually dropped last year - hadn't realized that! 40ish mpw sounds so low, but please remember that these are true year-round averages - I could report 50-60 if I decided to leave off quiet periods, holidays, down weeks etc. - but that would be misleading.

Only half I ran was a hilly 13.1 miler and ran way under 1:30. Run 60 miles a week with a long run and a workout that's faster like repeat 500s and also a weekly tempo run. Something like 8 or 9 miles at 6 minute pace is what I did but you could go slower.

I don't even want to try to hit that, 5k and below for me.

My running partner can do it and he is 54 years of age. He builds up to about 45 miles a week,about half easy/half moderate with some surges to tempo so that he can be ready for more of that. About 2 months in he starts doing two runs of building up over 3 miles to tempo and then running three more tempo. Shortly after that he adds 400's so he is either doing two tempos and a 400's workout per week , or two 200's or 400's workouts per week and a tempo. Races a 5k or two, then the 1/2 marathon. He weighs 150 and is short and stocky too , and as I said, is 54 years old.

He is not a fast guy at short stuff but has a lot of endurance. He is probably around 33-34 for 200 of a rolling start.

It was the first running goal I had. I started running at the beginning of 2009. I ran my first half marathon in May 2009 in 1:36:40, and I was 35 years old. I ran a 1:33 flat in October 2009, and in October 2010 I ran my first sub 90, a 1:27:30, at which point I was almost 37. By the way, at this point, I was 180 pounds at 5'11.

I believe I could have run sub 90 1 year after my first half, but I ended up with Achilles tendonitis and skipped a spring race.

I ran 1277 miles in 2009, and by time I ran the October 2010 race, I had run another ~1000 miles in 2010.

So that's 2,277 miles in about 93 weeks (I used 1/1/2009 to 10/15/2010). Average of 24.5 miles per week, although I had several injuries over that time, and probably missed 6 weeks of running. That would be more like 26.2 miles per week.

As for actual running, I only ran for the enjoyment of it. No structured workouts or anything like that. My favorite run was 20km out and back, with each 5k segment faster than the last. I never ran more than 20km for a run. Most runs were 10k to 13k, and about 2 months out from each race (except the first) I'd start the 20k runs once per week.

Most of my runs were under 4:45/km, which I think is like 7:38 per mile. A great many runs were in the 4:30/km which is around 7:15 per mile. It was not ideal training, but I liked to feel like I was running and not jogging. I had no formal introduction to running, did not participate in track or XC as a kid.

I ran another 1400 miles in 2011, ran a 1:28, then in 2012 at age 38 and 195 pounds, I ran a 1:26.

Now at 42, I cannot run 5 miles without stopping. Gained too much weight and really I don't even consider myself a runner anymore, although it is what I still follow and have interest in.

Thank you so much for the response. I've been averaging about 40mpw but only for about 3 months now. Before that it was about 30/33 mpw. I am a newer guy to running for sure only a year of running on my legs with absolutely zero previous running or sports prior, except for the rare pick up game of football or basketball but that doesn't even anount to anything. I'll get the book by Daniels and start a HM program. I do agree it's alot mental. I feel like i over think the race splits too much rather than just go out by feel, but the fear of blowing up in mile 10 or 11 makes me slow down even though i think I'm capable of getting it done.

You sound like you're in a very similar position to how I was - as in coming from pretty much zero base fitness. I don't know his methods in detail, but I've read that Renato Canova talks about building your 'aerobic house', over a period as long as 10 years - so I take that to mean that both you and I can expect many years of improvement yet, since we have basically started from scratch.

One thing on Daniels; the plans should be taken as rough guides; it's important to read and understand the text, as it teaches you how to adapt the workouts in the plans (or similiar workouts) to your own mileage level and goals. It isn't really a one size fits all approach.

On the mental aspect; I find that one way to boost confidence is to race more often, especially at the shorter distances. Races in the build up to a major half, can be used to help predict performance in the half itself (Daniels has tables for this in his book, and there are multiple calculators avaliable online as I'm sure you know), and hopefully give you some confidence that you're on the right track. I found it a lot more dificult racing every 4-5 months or so, as it always felt like a step in to the unknown pace wise, even if I was fit enough to cope with it. I guess what I'm saying is that I found it easier to race fairly regularly, and try to make small jumps in time

Good luck with your sub-90 goal!

I ran about 20 miles a week when I was 17(30 years ago) with everything at about 4min per km or faster. Longest run of 10 miles. 1:23 in my first try.

Getting under 1:30 is any number of combinations of talent and training. There is an infinite number of possible answers.

running, mostly

I was in shape from other sports when i started running 3 miles to and from work a coulpe times a week. That was around sept 2014 and in may 2015 i ran my first half in 1:44. After that i took a month off to recover my knee and then started back up again. I built up to around 35 miles a week and in september i ran 1:28

Starting from scratch, it took me about 3 years of about 30-40 mpw. My progression was about like this.

2:04 - essentially untrained, run solo on a track in 90 degree weather. dumb.

1:47 - first solo time trial in training for a marathon.

1:37 - first actual HM race.

1:33 - hilly race about a year later.

1:28 - flat course 6 months after that.

I did a few random workouts, things like mile repeats or Yasso 800s. An occasional tempo, but not as many as I should, and some long runs of 10 miles (longer when training for full marathon).

This is good advice. Run 40-45 mpw. Run two workouts a week and do a long run of 90-105 minutes. Workouts should be a 4-5 mile tempo at goal half pace and then some sort of interval workout. Maybe 3-4xmile or 6x800. Do strides 2x per week. If you feel good on a non workout day then mix in some light fartlek. By the way, I ran faster increasing my number of weekly runs even if total mileage didn't change.

Geez, you guys are all OVERTHINKING this! To run sub 1:30, just run baby! Just run often as you can as frequently as you can. Run couple to few miles easy before work. After work, run another 3-5 miles. You can do this on weekends as well. Run little bit before breakfast. Then sometime during the day, go out for your second run. If you happen to get busy with family obligation, it's okay. Skip the afternoon run. There's no need to do any type of fancy workouts to get to sub 1:30 other than to run often and consistently.

You'll make adjustments and run better as you run more and more, but always work on your running form to run more effectively.

Run run and run wrote:

Geez, you guys are all OVERTHINKING this! To run sub 1:30, just run baby! Just run often as you can as frequently as you can. Run couple to few miles easy before work. After work, run another 3-5 miles. You can do this on weekends as well. Run little bit before breakfast. Then sometime during the day, go out for your second run. If you happen to get busy with family obligation, it's okay. Skip the afternoon run. There's no need to do any type of fancy workouts to get to sub 1:30 other than to run often and consistently.

You'll make adjustments and run better as you run more and more, but always work on your running form to run more effectively.

I wasn't overthinking it..

Run run and run wrote:

Geez, you guys are all OVERTHINKING this! To run sub 1:30, just run baby! Just run often as you can as frequently as you can. Run couple to few miles easy before work. After work, run another 3-5 miles. You can do this on weekends as well. Run little bit before breakfast. Then sometime during the day, go out for your second run. If you happen to get busy with family obligation, it's okay. Skip the afternoon run. There's no need to do any type of fancy workouts to get to sub 1:30 other than to run often and consistently.

You'll make adjustments and run better as you run more and more, but always work on your running form to run more effectively.

That's what my post said. I ran with just the thought of enjoying my run. No workouts or schedules.

oh please wrote:

Run run and run wrote:

Geez, you guys are all OVERTHINKING this! To run sub 1:30, just run baby! Just run often as you can as frequently as you can. Run couple to few miles easy before work. After work, run another 3-5 miles. You can do this on weekends as well. Run little bit before breakfast. Then sometime during the day, go out for your second run. If you happen to get busy with family obligation, it's okay. Skip the afternoon run. There's no need to do any type of fancy workouts to get to sub 1:30 other than to run often and consistently.

You'll make adjustments and run better as you run more and more, but always work on your running form to run more effectively.

That's what my post said. I ran with just the thought of enjoying my run. No workouts or schedules.

Geez, obviously not everyone was overthinking this. It wasn't obtaining to you so just ignore my post.

To be fair, I think it depends on the individual. Could I have gotten to run sub 90 of nothing but easy running? I very much doubt it!

Granted, the biggest element of improvement for a new runner does simply come from running more miles, and running more regularly - but I dont think that alone will get someone sub-90. Say you are only ever running mile after mile at 8:00 pace; how can you then expect to cope with 13 miles of 6:52 in a race? Surely the body needs to be exposed to something like that level of intensity (and indeed faster), in order to be able to cope with it?

Talent would be a factor too. Maybe some people with a good dose of natural talent can get there just on mileage and running for fun, but not everyone. I see many people at my local club (clearly comitted enough runners to join a club, and go to the track every week), that would kill to get under 90mins - no way could they do it on just easy running.

I did it after 18 months of running, aged 41. Something like 30-35 mpw, including one or two workouts and a long run 10-15 miles, not too slow.

This should be pinned for any resources here on LRC about halfs. I love my fulls but the halfs are MUCH less in terms of time investment. I've read you can get faster at the half by working on your 10k time as well.

Started reading this 4 yr old thread, automatically knowing jecht had bumped it. 😁